You’re hosting a Christmas party and thinking what to make…. “Sugar and spice and all those things nice” is what they say ….. but given how damaging sugar is, is it really that nice, and do you want to harm your family? You want them to feel that you are thoughtful and considerate, so we’re going to say a big N-O. Instead, we have the tips and tricks you need to deliver the tastiest sugar free Christmas lunch they’ve ever tried – and it will keep them asking for more.

Firstly, when you’re doing your prep, go the extra mile and do your research! Tempting as it is to buy the store-bought ham glaze and DIY over your ‘homemade’ lunch, have a look at the label and you’ll see that it’s probably full of sugar. Even if it doesn’t list “sugar” on the label, it may be under the guise of dextrose syrup, corn syrup, fructose, maltose, agave or fruit juice concentrate. Regardless of how those clever marketers package it, understand that 1=1 and sugar=sugar. The best thing to do here is pop a packet of Natvia in your basket and create your own glaze, or any other delicious creation that you’re whipping up.

Next, when you’re at the soiree, encourage conversation between courses – after all, the idea isn’t to get the most slices of that delicious quiche, the concept is to engage with each other. Slowing down will minimise that food coma and allow them to feel energetic, rather than flat, following your spectacular spread. Now THAT’S showing the ultimate Christmas spirit.

Second, on the topic of food, don’t mention it’s sugar free. Time and time again, it’s become very apparent if people KNOW something has been ‘healthified’, that they will turn it away and have a superimposing negative expectation upon trying it, so much so that it compromises their ability to actually enjoy the meal. Rather, just tell them the special ingredient is love and watch their faces, bodies and minds rejuvenate at your tantalising treats.

The final step in hosting the best sugar free dinner party is to make sure you’re consistent across plate and glass. No, we’re not talking about matching colour palettes here, what we mean is ensure that the drinks you serve are void of the aforementioned toxic sweet stuff. This will mean you’re going to have to avoid processed fruit juices and soft drinks at the least, and remember that alcohol is made from a base of sugar as well – so we encourage you limit it, if not remove it completely. Some special homemade mocktails which combine lemon, soda water, lime and a little freshly squeezed orange juice (still sugar, but nothing processed or excessive here) will delight your guests so much that they wont even take note of what they are missing out on.

This article was a sponsored post for natural sweetener company, Natvia. Know that I would only endorse a company I believe in, therefore if you are looking for an alternative to sugar this christmas (or in general), I highly recommend the product.

1.Start the day right with a ½ a lemon squeezed into warm water. It will clear out the toxins from the champagne last night… or the night before….

2.Speaking of water, drink a big glass of filtered, bottled or alkaline water before you head out to your festive do’s: Hydration is often confused with hunger and before you know it you’ve arrived and eaten half a plate of mini pizzas. This will reduce the impact of your hangover tomorrow as well – goodbye fogginess, headaches and aches, hello energy and zest!

3.Get outside for a stroll now that the days are longer and remind yourself how beautiful summer in Australia is.

4.Offer to host your friend-mas at your place, providing the most delicious sugar free dinner party for your friends they could ever imagine. Raw zucchini pasta with prawns tossed through, topped with pine nuts and a sprinkle of goats feta, anyone?

5.After Christmas lunch happens, grab a footy, cricket ball or frisbee and entertain your oldies with some classic backyard sport. It will remind them of the ‘good old days’ and your uncle Stu is sure to whip out a story or two. The happiness alone on their faces will do it for you, but better still, you’ll be getting active without even realising.

6.When you’re down at Bondi, Cronulla, Portsea or Sorrento (or Bali for jet-setters), hire a board and (attempt to) ride some waves. You’ll meet a few funny typical Aussie surfer dudes, as well as have fun finding out how coordinated you are, or there lack of.

7. Give the gift of love aka the gift of health by buying gifts for your fam-bam that will improve their wellness – healthy cookbooks, passes to that luxe pilates or hot yoga studio or even just some homemade sugar free chocolates instead of the standard box of Roses will be helpful for them. How it benefits you is that you’ll get to share in some of the healthy stuff that they are getting involved in, so it’s a win win for all.

8.Go easy on the treats. A slice of Aunty Nancy’s decadent chocolate brownie (definitely NOT sugar free), those cocktails at your christmas party and the subsequent 1am kebab / burger all add up (it’s ok, we do it too). Be smart and be conscientious: tasty at the time, it doesn’t feel so great for the week after when you’re bloated and moody.

9.Remember that life exists after Christmas day. Yes, we know that your grandma WILL give you the darkest death stare when you decline her third helping of roast lamb (or pasta for anyone o European descent), but she will survive. If you’re full, own it, and be ok with it. They don’t have to wake up to the food coma in the morning, but you do.

10.Finally… enjoy it! Don’t feel bad for indulging a little – it’s Christmas! Embrace the opportunity that your family is together sharing something special and don’t overthink it. We were designed with senses like taste and smell so we can enrich our experiences – so make the most of them!

This article was a sponsored post for natural sweetener company, Natvia. Know that I would only endorse a company I believe in, therefore if you are looking for an alternative to sugar this christmas (or in general), I highly recommend the product.

To be completely honest with you, I'm pretty stoked about this feature article for luxe activewear label Lurv. It might seem small to some, but to be able to advocate healthy living, touch the lives of thousands of impressionable young girls and inspire wellness is something I have aspired to do since I was about 15. It's the key reason I started modelling. It's the reason I studied psychology for 4 years, Fitness for 2 and began my own blog. It's the reason I've spent years working hard, both in formal education, but mostly, on my own being - because the only way to inspire others to care for themselves is to do it - wholeheartedly - in my own life.

Here's a snapshot of the piece, but of course, I can't give it to you all - you'd see that here.

Welcome to our favourite month of the year – September! And if you haven’t already noticed, we have a challenge for you – go completely sugar free for the month. Yes. If you’re wondering what to expect, how to manage or why you would consider this, continue below.

The why:

if you currently experience the sugar high post eating, and subsequent fall; if you’re feeling flat and fatigued more than usual, if your sleep patterns are poor, or your moods are erratic or lower, if your skin is breaking out, you have headaches or just not feeling as good as you know you can. All these are symptoms of poor diet, and sugar is one of the key culprits here. See, sugar wrecks havoc on your kidneys, adrenal glands, liver and brain, so these symptoms are common for those who have a dependence on the white stuff.

The how:

Simplest thing to do is switch your cooking sugar from refined to Natvia – no brainer. Encourage your mum, sister, best friend and boyfriend to do the same. The next step is to monitor other ‘natural’ or ‘hidden’ sugars (eg. corn syrup, rice malt syrup, maple syrup, dextrose, fruit juice concentrate, fructose, maltose, saccharin) which may be added to your otherwise healthy foods, such as granola, muesli bars or flavoured yoghurt. If you can’t find one that is 100% sugar free, for the sake of SFS (sugar free September), opt for an alternative, or even better, DIY using one of our recipes.

And then…

Share your experience with your friends, including us! See, we are part of the journey and want to support you along the way. We also want to inspire the rest of our community by your delicious recipes, ingenuous ideas and creative methods to celebrate being sugar free. Send us your recipes so we can post online, hashtag #sugarfreeseptember so we can regram, or write on this blog what has happened to you as a result of going sugar free. We can’t wait to hear all about it, knowing it will be amazing for your mind, body and soul.

Written by Olivia Arezzolo, model, personal trainer and nutritional medicine student. Her favourite part of living a sugar free September is the quest to wellness cafes in search of SF dishes: raw coconut and cacao bliss balls, vegan ice cream and peanut butter-anything being amongst her choices. She’s enjoying it so much she might continue it all year round.

Summer is almost here (YAY!) and that means a change is in the air - literally. Warmer weather spells picnics in the park, walks along Bondi to Bronte and platefuls of rainbow salads. If you’ve been a little indulgent over winter and found yourself too many times buried underneath a doona with a block of cadbury’s chocolate and series of GOT (it’s ok, happens to the best of us), this article is for you.

First thing to do is do a little bit of a diet cleanse: during winter we are typically more inactive and eating heavier foods, and this can lead to our bodies storing additional toxins, leading to fatigue and sickness. Drinking lots of water and reducing your intake of processed sugar will do wonders. Note that many products disguise sugar in the ingredient list - if you see high fructose corn syrup, glucose syrup, maltose, rice syrup or dextrose - be aware this is actually just another name for sugar, and should be avoided.

Next thing on your to do list is to put more goodness in - fill your plate with an array of beautiful seasonal fruit and veg, and witness your tastebuds come alive! Citrus fruits like oranges, mandarins, grapefruit and lemons; as well as greens like lettuce, peas, asparagus and broccoli are at their best. Shop organic or at the local farmers market to make sure you’re getting the optimal nutrient quality. Not sure what do with these tasty ingredients? Head to my recipe page - there’s loads of ideas!

Finally, take photos! Not even joking. Celebrate the delicious food you are eating, take time to taste it and recognise the flavours mixing in your mouth. Share your ideas with your friends and inspire a movement of #saladloving. Have a picnic with your best girlfriends on the weekend and bring a plate - see what others can create too and encourage them to bring their best healthy meal. Before you know it, you’ll be starting an insta page dedicated to wellbeing, salad and quotes. That is, if you haven’t already.

Written by Olivia Arezzolo, model, personal trainer, nutrition student and definite #saladlover. She’s currently in Bali enjoying tropical fruit like mangoes, finger bananas and dragonfruit, which stain her hands purple. And she loves it, every juicy moment.

I have a confession. Although I am a renown health fanatic and fitness freak, I have not been acting with integrity lately. I have not been treating my body with kindness or nourishing with wholesome goodness. For many weeks now, possibly months, I have been disrespecting physical and mental selves. And now, it’s caught up to me.

Waking up each morning, I’m feeling heavy, puffy and bloated. My digestion has slowed, my mind is struggling to think clearly and my skin is reminiscent of an oil slick. Although this isn’t painting the prettiest picture, this isn’t even the worst part. The most horrible element of this experience would be that I feel like I am the victim here. I’m suffering and there is nothing I can do. Poor me.

See, you might think that a model, personal trainer, nutritional medicine and wellness ambassador might not reach this place. Isn’t my entire lifestyle about health? Aren’t I meant to be at the forefront of everything holistic, educating others about what to do? Yep. That’s me. But… at the same time, underneath these labels, beyond my career, therein lies something more: the fact that I am a human being, and I am perfectly imperfect – exactly as you are.

And as this perfectly imperfect being, we will make mistakes. We’ll make decisions when we aren’t thinking clearly, and as a consequence, experience less than wonderful outcomes. And that’s 100% ok. Why? Because facing an unpleasant experience motivates us learn and grow, inspires us to enhance our knowledge, provides depth of character, and – if not the most valuable element here – provides us sense of empathy for others who encounter similar challenges.

So, if this is you or someone you know, rather than beat yourself up or play the victim card, simply make a conscious decision to make better choices. Become more aware of the fundamental link between your actions and their consequences. And most importantly, be empowered by the understanding that your life is entirely in your own two hands. Because when you do, you’ll liberate others to do the same.

Holidays are usually associated with laying around the pool / beach for hours, eating whatever you like and cocktails delivered to the daybed (by the hour). Travelling however, is renown for wanderlust worthy adventures being plastered on your insta, deepening an appreciation for yourself and life and being away for a little longer than your parents probably feel comfortable. If you’re packing (or planning to) for an extended period away, it’s the crucial to keep your health in check, not just your budget. Not sure how? Here’s my go-to guide; spoken from someone who’s been away from ‘home’ for over 6 months now….

1.Pace yourself. Letting go of all self control for weeks or even months on end is not going to end with you feeling peachy. Sure, have times where self imposed limits disappear, but for the majority of the time, stick with what you know works: eating wholesome meals, being active, hydrating properly and avoiding excessive sugars.

2.Be active and make the most of your days – and get your buddies to jump on board. Dedicate a few hours each day towards exploring via foot, bicycle, surfboard or horseback. It will make you feel alive, connected to the elements and energised – especially when it’s balanced out with sunbaking sessions where your movements range from zero to none. Bonus side to this is that your friends will appreciate the fitness inspo too – regardless of how much they object.

3.Hydrate with water (not alcohol). Usually destinations of choice are stinking hot, and often we spend half the afternoon napping in the sun cause it’s too warm to do much else. I’m all for this 3pm siesta, but keep in mind you’ll need to keep up the h2o. If you don’t, you’ll fall victim to even mild dehydration - sleepiness, being dazed, lack of energy.

Written by Olivia Arezzolo – model, personal trainer, wellness writer and girl who has found herself somehow living in Bali spending lots of time in the ocean. Optimal wellness while living on this tropical island hasn’t necessarily been easy; however the feeling that she gets when she feels at her best is way too good to pass up. For more of the wanderlust and health adventures, head to her website – www.oliviaarezzolo.com.au

*This post was written for one of my favourite sportsluxe brands - Lurv. After doing their campaign in Bali a few months ago, we decided it was a great idea to give their readers a little more insight into the ins and outs of this beautiful tropical island, and all the challenges that come with it!

With panoramic oceanside views, a challenging yet indulgent schedule apt for any fitness fanatic, as well as leadership from the respected Travis Jones; the RBT Bali retreat didn’t just delight me, it blew me away.

From espresso banana shakes which greeted us on arrival right through to the departure after my last downward dog as part of my vinyasa flow, I can’t thank the staff and RBT crew enough for having me – truly an honour!

Starting with a nurturing yoga session at 6am followed by a not-so-nurturing strength session in the gym, the instructors provided guidance, insight and motivation (KEEP IT UP OLIVIA!) so we pushed through our barriers – over and over.

After breakfasts, we listened to coach Trav educate on a range of issues, from nutrition to mindset. As a former student of psychology, and obviously a big fan of personal growth, this was one of my favourite elements of the day. He broke it down into simplistic and applicable paradigms that allowed us all – self included – to understand that we have the power and tools to progress into our greatest health possible…. Swoon. Couple this with our daily recipe creations (hello cacao and coconut protein balls..) and I was a pretty happy girl!

Afternoons were pretty cruisy (bar our second strength session.. not so chill), so we had time to get to know the clan on the retreat. Notables on mine including a few special peeps from Melbourne, bonding over a love of food, fitness, and .. no, it was mostly food. Icing on the sugar free cake was the (daily) afternoon massage providing by the beautiful Balinese. Yes, please!

Evenings were again pretty low key, giving us time to absorb the awesomeness of the day. I immersed myself within Melissa Ambrosini’s Master Your Mean Girl most nights, meaning that the retreat was strengthening my mind, as well as my body.

Conclusion? It was awesome. Fun people, amazing leadership and chocolate protein balls…. What’s not to love?

Big thank you to Hayley for being such a superstar organiser, as well as Trav and Liv who lead the retreat, and the support of Ryan, who kicked my ass during sessions (happily, I might add). Anyone keen to join their next one - click here!

Recently overheard: “I am an actress, starting my own fashion line, collaborating with my best friend to start our own youtube channel, in training to be a yoga teacher and want to learn to meditate properly… I don’t really have any down time, but everyone around me is doing so many amazing things, I’m just trying to keep up.” Sound familiar? You’re not alone. This resonates in my head too. With social media exacerbating the pressure to do more and more, and many of us becoming literally exhausted just trying to meet our deadlines, there comes to a time when we ask: when is it enough?

If this is ringing bells in your head, I’m about to tell you something very important: it’s enough when you say it’s enough. Strange, I know. But I’ll tell you what? It’s not going to be enough when you’ve got a savings account with six figures, 1 million followers on instagram, your own successful online business or your own e-cookbook on gluten free, sugar free recipes.

Why? Because if you’re fatigued and overwhelmed by these objectives, then achieving them isn't going to make you feel better. If you were an athlete exhausted by overtraining, would winning gold heal your lethargy? Or would it just make you want more, training even harder to ensure you keep that gold? The countermeasure to exhaustion is rest - simple as that.

What do I mean? Telling you to chill and I believe that magically you'll achieve all of these things? Am I crazy? No, not crazy. What I proposition is that when we overdo things and don’t listen to our bodies, we a) become miserable in the process of achieving the goal, and b) become inefficient in our daily functioning in general c) forget that the MAIN objective of life is to ENJOY life - NOW, and goals are meant to guide us, not consume us.

So what do to? Give yourself a break. Go easy on yourself. Take a day off. It won’t kill you, or cause all hell to breakout, and you’re not going to spiral into a dark abyss of nothingness. I know, it actually won’t happen. What will happen though is you’ll find yourself more motivated, focused and energised than ever when you get back into it. And probably smash it out in a quarter of the time too.

Self love is a topic hotter than the neon trend circa early 2010’s and I’m so excited to be exploring this with you. Personally, like many girls, appreciating - nay, celebrating - my body has been a long, challenging journey. There’s been battling, negativity and self loathing. There’s been times where I change 61 times before heading out because I don’t like what I see in the mirror. There’s been days when i’ve looked at my body and shuddered because of what it looks like. Sick, twisted and sadly far too common, if the words above resonate with you, please, keep reading.

I’m sure you are inspired by girls who love their bodies. The ones that seem to have a gorgeous, glowing smile, curves (or no curves), and those that rock that slinky one piece across the other side of the room. But, understanding my own path, I can tell you that they weren’t necessarily born that way. They weren’t given a ‘perfect’ body. They have imperfections too (I know, you might not realise). They are human and they are exactly the same as you and I. The difference? They have developed a deep, profound and genuine love for themselves - bodies included.

How does one do this you may ask? Think of it like a skill - something we can grow. Just likemastering algebra in year 9, loving yourself takes practice, time and patience. You’ll be faced with times that seem tougher than others. Some days it will seem easy. Some days it will feel impossible.

The most important thing you can do here is listen to the voice in your head which is advocating self love. The more attention you give it, the louder it grows. Similarly, the more you pay attention to that scathing, harsh voice which tells you you’re not good enough, the more powerful it becomes. That’s actually all it is.

Know that at the end of the day, you want to love yourself completely, without question, without doubt. So nurture the thoughts and the actions that align with that. You’ll love yourself for it.

This prickly topic has a lot of debate around it. Fearful of bulking up, girls wanting to slim down have usually (in my experience anyway) avoided the weights section of the gym in favour of the cardio area. I’m on team weights - and here’s why.

Greater muscle mass = faster metabolism. So while running / cycling / cross burns fat while you’re doing it (and for a short period of time after), having a higher muscle mass percentage means that your body burns energy regardless of if you’re sleeping, at work or having a Netflix and chill night with your tinder date. So unless you wanted to lose fat for 48 hours, having more muscles means that you long term, will burn more fat.

Hormones: cardio training encourages the release of cortisol, whereas weight training encourages the release of testosterone. Testosterone helps us retain our muscle mass, increase our core strength and raises our RMR (resting metabolic rate), and girls - it won’t make us big and bulky (unless you’re taking steroids, seriously). Cortisol on the other hand, which is released when we are under intense stress (physical or physiological) over an extended period of time - e.g. a long run - encourages the accumulation of abdominal fat, reduces muscle growth and impairs immunity.

Because I like to eat, and I don’t like to yo-yo. Yo-yo-ing is most likely to be seen in people who have minimal muscle mass. Basically, while they are #cleaneating, they are able to be trim and slender. But, after a December spent embracing the food and fun of the festive season, they suddenly notice their abs have disappeared under a layer of fat. See, if you have a higher base metabolic rate then your weight will fluctuate much less.

Winter has hit faster than heartbreak in year 4 from your playground crush and MAN are we feeling it. Before you decide this is the most horrible experience ever, read this article, take action and learn to love winter. It’s easier than you think.

When outside looks like the end of the world is near, complete with hail, lightning storms and cyclonic winds: baking is your best friend here. We all know that it’s one of our favourite activities in general, but in winter, there’s something extra special about warming the house (and your insides) up with that homemade delicious sugar free brownie with coconut cream dressing. Even better? You’ll win brownie points (pun intended) with your family too.

When you’re searching for something wholesome and nourishing, but don’t want to be weighed down: rich, heavy foods can often leave us feeling bloated and tired - definitely not what we want. A great option here is beautiful quinoa and organic vegetable soup, with a touch of cayenne pepper. Water ensures hydration levels are topped up, quinoa and veg are packed with fibre which helping you feel super full; and the cayenne pepper stimulates your digestion, creating that invigorating warming sensation.

Celebrate the cold: living up the seasonal elements, like the snow; that ice skating rink that appears in the city around June / July and going about your day dressed in the ultimate boot / scarf / coat combo will actually make you excited that winter is here. Never tried? Now’s the perfect time. Book that trip to Thredbo, get #styleinspo on Pinterest and drag your bestie to the rink (she’ll actually love you for it).

So there you have it. Bake like you’re a 1960’s housewife, nurture your insides with some hearty soup, dress like you’re in Milan, and snapchat the 16 near death experiences of ice skating. You might enjoy the chill so much that you fall in love with the cooler months, and even seek them out (FYI, Switzerland has GREAT ski fields in January). Alternatively, you can sit here, despising winter and hiding in a cave until the sun reappears. Up to you.

Boxing is a bit of a craze right now - everyone from your best friend to VS model Shenina Shaik is doing it. From a PT’s perspective, why do I encourage it and what’s it going to do for you?

Get your body into the fat burning zone - fastThe majority of boxing sessions take a leaf out of HIIT, in that you smash a bag / pad / another person (personal favourite) and have a short rest. With high reps and little resistance, your body’s metabolic rate is firing away for up to 24 hours after you leave.

Tones your armsRunning, cycling, cross training… all wonderful exercises for cardio fitness, but they neglect your upper limbs. The action of punching forces you to tense your muscles over an extended period of time - and this means that the ‘frame’ of our muscles are tightened - creating a smaller overall shape. We can’t specifically ‘spot’ reduce fat - ie. burn it from one area only - but we can alter the framework from which our fat hangs.

You WILL feel goodAny article on boxing has to highlight that it allows you to unleash your anger, sadness, anxiety and any other emotions you’re experiencing. I often get my clients to tell me any issues that they are sorting through pre-boxing, and when they are punching, I'll repeat it to them and yell “LET IT OUT!” There’s nothing more powerful than a physical release of stress - your dopamine and serotonin levels go through the roof, leaving you with that feeling of absolute zen.

For those who haven’t boxed before, I highly recommend seeing a trainer as they can teach you correct technique to maximise calorie expenditure and prevent injury. Boxing in a group is super fun, and a healthy activity to share with your girlfriends or partner. And will leave you feeling absolutely smashing…. literally!

Acupuncture, kinesiology, massage, reflexology…. to seasoned pro’s in the alternative medicine game, these old players are long time standers. Known to offer a variety of benefits - anything from additional energy, unblocking mental energy and releasing QI for optimal functioning, alternative therapies are gaining widespread attention from the community as we continue to embrace holistic living. So which are the next ones to hit the scene that you’re going to want to talk about? PS - it may or may not involve believing that white stones on the floor are sacred and will heal you, exemplified by yours truly.

1. Intermittent fasting: ah, weight loss. That old pickle. This new age offering serves to cleanse, reboot and eliminate those extra kilos from your frame that have been hanging around since christmas (or last christmas). With a variety of formats - eg. night fasting from 4pm to 12pm, restricting calorie intake to below 500 once a week, and of course, the juice fast, advocates argue our bodies are bombarded with a host of toxins, chemicals and generally horrible additives which stagnate our livers natural ability to cleanse. Fasting, it suggests, gives our detoxification systems an opportunity to recharge and come back with a bang.

Conclusion: use with caution, or book in to a retreat which ensures your wellbeing for the fasting period.

2. Magnet therapy: you’ve probably seen athlete X sponsored by magnet therapy brand X and wondered what the hell he is on about. Us too. At it’s essence, there has been growing arousal in the electromagnetic as it’s suggested that it can improve muscle recovery, brain disorders, sports injuries and even depression. By applying a low induction impulse to the skin, it increases their oxygen levels which allows greater repair, recovery and reproduction. This is experienced as a tingling sensation rather than the imagined electro-shock therapy a-la the 1970’s. There has been some improvement shown by this therapy, however the studies are limited.

Pro: no serious side affects noted

Con: could be useless and simply a placebo effect

Conclusion: Try it for yourself and you be the judge. Preferably before you let all your mates know as they could think you’re going a bit koo-koo.

3. Neuro-lingustic programming (NLP): new to some, not to others, this approach analyses your actions - verbal / non verbal communication for example - for an insight into your mental beliefs, perceptions, attitudes and your overall health. Your personal profile is then compared against the already existing ‘human excellence’ template which was constructed by the founding fathers of this technique, who had extensively studied the communication styles, behaviour patterns and even eye movements of successful, healthy and wealthy individuals. Then, the two are put together and you as the patient are encourages to adapt different thinking styles to therefore create a more positive, beneficial outcome for any of the problems you are experiencing.

Well there you have it, the alternative therapies to throw out at your next work / sister in law’s / next door neighbours dinner party. This list is obviously not extensive (yes, there actually were more than 3 new stream of therapy in the past year), however these are the ones that people will have heard whispers about.. now you can give them the 4-11. Lucky you, you guru.

Kayla, Miranda, Gisele…. what special gene do you share that makes you our #inspo? The IT girls, the ones who seem to make the rules without a care, who have an aura of certainty about their actions and this sense that they just KNOW what they do is going to be #trending. Regardless of if you want to be the next fitness blogger to promote healthy body image or even just be a go-to for your closest mates for amazing recipes, being influential is pretty special. We have the capacity to (motivate, support and drive people to be better versions of themselves. Regardless of who we are, we all have the power to do this: and here's how to claim yours.

First, decide what you stand for. Being certain and confident in your values is essential. Before you can convince anyone else to do something, you have to be sure of it yourself. Assess what it means to you, how you see it being beneficial to you and others and most importantly - how it brings you to a greater space of radiance. If you’re not sure, do some research, write a journal about it and chat to others. Nutting it out is the first piece of the puzzle.

Once you have clarity in yourself about what you stand for, you have to walk your talk. No use you advocating for sugar free living when you take a block of Cadbury’s to next weeks netflix and chill session. Having faith in what you believe in is conveyed not by what you say, but what you do - actions speak louder than words.

Finally, when you are living, breathing and being your ideals, others will naturally start to ask about them. Let your good vibes, natural glow and positive sense of being attract others to your life and question you - no megaphone required. When given the opportunity to share, rather than tell them how to live, simply communicate the incredible changes in your own life that you’ve experienced after executing X Y and Z. People respect being able to make their own choices, and will consider your words more genuinely if they don't feel like they are being told what to do.

So in a nutshell, that’s pretty much it. Clarify what you stand for, act with integrity and allow your walk to do the talking - people will come to you. Before you know it you’ll be preaching to the crowds - but be patient for this to happen. Until then, enjoy the peace that you’ve created in your own life and know you are creating a ripple effect for others to do the same.

With an impressive nutrient profile: iron to help energy levels by ensuring oxygen reaches all cells, zinc for immune function, protein, for .. well, everything, B vitamins including folate to support carbohydrate breakdown and DNA synthesis (respectively), fibre to enhance satiety and digestion, plus complex carbohydrates for lasting energy; legumes are advantageous to most peoples diets. Alongside the above, there is no cholesterol and minimal fat, meaning that they are promote cardiovascular health, with inverse relationships between their intake and the development of coronary heart disease, stroke, diabetes and high blood pressure; as well as the potential to reduce LDL cholesterol levels.

Paleo advocates note that within the legume, they contain anti nutrients such as lectins and saponins which destroy the guts intestinal lining, thus encouraging leaky gut syndrome, a precursor for autoimmune diseases such as Crohn’s, Irritable Bowel Disease and Rheumatoid Arthritis. Heightening the gut permeability, it allows foreign particles to enter the blood stream, thus activating the immune system: resulting in inflammation, and if there is chronic, ongoing presence of foreign, toxic substances in our blood stream, leads to impaired immune functioning, slowed digestion and constipation and poor absorption of nutrients. Paleo advocates should note that the process of fermenting legumes destroys many of the toxic compounds which they are wary of, in particular, lectin. Boiling is another effective method to reduce the adverse substances found within legumes.

In conclusion, there are powerful properties of legumes that encourage consumption: an incredible source of protein, iron and zinc, nutrients which are typically associated with animal protein; however in comparison, legumes are free from cholesterol and fat. Even if you are a meat eater, the presence of fibre, complex carbohydrates and micronutrients such as magnesium and potassium found within this food family make it reasonable to be added to your diet. To help destroy the anti nutrients present, ensure legumes are boiled or fermented prior to consumption. Further, be careful to consume in moderate and not excessive amounts: the detrimental impact upon the gut has an accumulative effect. For individuals who already have digestive problems, it is recommended that they avoid the consumption of legumes, particularly while the gut is inflamed as it will aggravate the symptoms.

“Take care of your body it’s the only place you have to live”. This quote has appeared on our insta feeds more than pancakes on any given #TreatTuesday and it’s caught our attention. More than anything, we are so excited to see this movement: it's miles away from the #thinspo that has caused major physical and psychological damage to many of us. At the same time, as we know that social media can be full of smoke and mirrors, we do wonder… are we actually executing it?

Firstly, what are we putting inside our bodies? We know we feel much better after a wholesome green smoothie and Acai bowl combo rather than a muffin and coffee downed in 3.5 seconds between appointments, but how many of us legitimately are going for option one? Or do we fall victim to the busyness of life and find ourselves winding up with option two? The most important thing here is to be honest with yourself and your behaviours. And, if it needs adjusting - taking action.

The next fundamental in caring for number one comes in the form of sleep. And no, this isn’t just when you’re curled up in bed after a Saturday night of debauchery. We need 7-8 hours per night to rejuvenate properly and consolidate our learning from that day (students, i’m looking at you!). As much as we like to think we can power through on enthusiasm, caffeine and willpower alone - we actually cant. We function at about a 30-40%, which makes you feel irritated, cranky and flat. No thankyou.

Completing this trio of body love behaviours is exercise. And that means to be active each and every day, not simply when you’re training at the gym. Walking instead of getting an Uber, making your catch ups with friends based around an activity (boxing class anyone?!) and embracing opportunities that challenge you physically, like that charity walk, or committing to 6 weeks of bootcamp. We are blessed with bodies that have the capacity to move - let’s not take them for granted.

Ultimately, we know that we don’t have to be ultra concerned if people are being authentic when they are preaching body love - time will reveal all. That said, we have faith that the progression in body love is real: and you can’t wipe the smiles off our faces.

Ah.. 18, 18. Young, a bit more crazy and with interesting blonde and caramel streaks in my hair. Overall, I was pretty alright. I had just received an well above average score on my ENTER allowing me access into the uni course I wanted (psychology, for the record), I still lived at home, I hadn’t touched experimental drugs and had ambitions to become a clinical or educational psychologist after 6 years of study. All these elements are great, but there are definitely some tips I would tell myself, had I know what I know now.

Accept what is happening now. It actually doesn’t matter if your best friend cancelled on you (again), nor does it matter if your uni assignment is due in three days and you haven't started. Everything actually will be ok. And the more you believe it, the more energy you have available to working out why it’s ok. So what if your plans change - rather than get upset about it, simply work out another solution or situation that makes you happy. By being accepting of your situation rather than complaining, stressing or resisting what is happening in your life, you allow the energy of life to flow - which creates a sense of tranquility, ease and enjoyment.

The law of attraction is always in operation. Want a good life in the future? It’s got to be good now. I know, when you’re facing what seems to be the biggest problem of your life (statistics as a subject in uni for the non-mathematical students such as I), it seems impossible to be positive and pleased about what’s happening. But the universe pays attention - when you’re happy, you get more happiness coming your way. Sad? You’re opening yourself to a world of misery. Energy doesn't lie, and if you want good energy in your life in the future, you’ve got to embrace it now as well.

Enjoy the journey - it’s more important than where you finish. Ambitious, determined and full of focus, as an 18 year old I put my career development and university studies as #1. Yes, it did pay off and I do have a degree, great career and comfortable living at the age of 26. But - did I enjoy it? Did I take the time to get to know people in my uni course, to explore love and relationships to their full capacity or to give myself time to simply be? Probably not. And, moving forward, I now know that these factors, rather than the former, are much more important in wellbeing, happiness and feeling content.

There you go Olivia. So before you get all worked up and stay indoors for the entire weekend doing your assessment, maybe go out and see your friends. Maybe even go on a date. Maybe appreciate that like everyone else, doing it the day before it’s due can be a good idea. Enjoy your time - you wont get it back.

PS - obviously sometimes I did let my hair down. As seen in the image below. And sometimes this involved me putting a lampshade on my head and pretending I was literally the lamp itself. Maybe I was a little more crazy than I remember....

Pilates - very on point right now and a favourite of supermodels all over the world, and with no surprise - it’s a sneaky way to develop your most toned bod ever. If this just lit up your eyes, read on and you’ll develop an appreciation of pilates faster than you can jump online to book your next session.

It’s amazing for your core. The controlled movements require our abs, hips and butt muscles to be switched on, tightened and tensed during the session, which leads to greater definition in these areas.

It lengthens out your body. The core muscles activated in pilates are often based around the spine, which improves posture and encourages you to stand taller. Further, when you stretch out your muscles (which is frequently throughout your regular pilates session) you also stretch the ‘sleeve’ which holds your muscles in place called the myofascia. This allows your shape to be leaner rather than bulky.

it’s perfect for those with with injury, and also helps prevent it. The low impact, controlled movements and emphasis on correct technique rather than repetitions means that even if you’ve got ankle / knee / hip problems (issues I deal with more often than not), you can still get a great work out. It also reduces the likelihood of being injured, given that it involves smooth, continuous movements rather than static poses.

So regardless of if you're wanting to look like Candice or a newbie with a NY resolution to get fitter, pilates is definitely recommended. I will say though that having a certified instructor who knows the 4-11 is essential: maximum benefit through engaging your muscles properly is reliant upon specific movement patterns, so you want to be sure that you’re getting the right advice.

Mindful eating = thinking about eating? Well, you’re actually on the right track. After spending a week at a silence retreat in Bali, I learned a thing or two about mindful eating. From someone who went from eating in between meetings and emails more often than not to a person who now appreciates the pleasure in the simplest foods (pretty sure I gazed at an apple for about 5 minutes yesterday), here’s the best of the best of mindful eating tips, hot straight from the centre of zen.

Sit down. I know it’s tempting to grab a coffee and a muffin from the friendly train cafe on the way to work and call it breakfast, but by by passing meals themselves our bodies don’t register that we’ve eaten. Sounds like of weird I know, but the act of sitting, especially at a table, with your meal to devour it will help your brain realise it’s meal time, and further, that you’re nourishing yourself. This helps the whole digestive process along too - from the saliva in your mouth oozing when you’re looking at your beautiful bowl, right through to the area in the brain which gives out hunger signals.

Stress less. This kind of goes hand in hand with the point above, but research has shown that when we eat our meals slowly, taking effort to chew each mouthful well, combined with being relaxed during the digestion phase, we actually absorb more of the nutrients from our food. Meaning that your chicken and avo salad that you share with your girlfriends on a Friday night to your body is not the same chicken and avo salad that you eat rushed on your work break. Digesting properly allows for macronutrients to be properly broken down, and as a result your body feels, looks and is nourished.

Be present. When you sit with your meal, take notice of the colours, flavours, textures and combinations. Respect what goodness you are about to put into your body. Pay attention to the subtle balances in your dishes, the interesting elements you may not have noticed before. Is your corn cob particularly juicy? Is your mango smoothie creamy or more sweet? Focus your energy on the food itself and appreciate how wonderful, powerful and healing it is. The mind is a powerful tool and by being conscious of these factors, we allow food to be all that it can be.

Mindful eating encourages your energy to be filled with appreciation of your food - meaning you absorb and enjoy it all the more. Food can be as spectacular or boring as we make it - and similarly, as nourishing or empty as we decide. Given the incredible wholesomeness of food, and that it can prevent disease, improve our wellbeing and be a beautiful experience to share, I am making it a priority to be mindful when eating - and am hoping that you will too.

Olivia is a Wellness Coach (BSoSc - Psychology; BHSc - Nutritional Medicine; 2nd Year; Certificate 3+4 Fitness) specialising in Sleep. She is also a Model; Speaker, Ambassador & Writer for Holistic Health, Fitness and Lifestyle brands. Modelling globally for 9 years, her success within the industry lies within her capacity to optimise her wellness - and now she is dedicated to empowering others to do the same.